{"id":32947,"date":"2024-01-30T17:21:56","date_gmt":"2024-01-30T22:21:56","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=32947"},"modified":"2024-01-31T16:22:37","modified_gmt":"2024-01-31T21:22:37","slug":"grip-strength","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/grip-strength\/","title":{"rendered":"Is Lousy Grip Strength Holding Back Your Gains?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Grip strength might not get much spotlight, but without it, you wouldn\u2019t be able to deadlift a heavy bar, nail pullups, rock farmer carries, or generally crush it in the weight room. In fact, i<\/span><span style=\"font-weight: 400;\">nsufficient grip strength can ultimately hold back your progress on those bigger, more glamorous movements. Heed this argument for why working on your grip is worth some of your precious gym time, plus how to take yours to the next level to unlock greater fitness gains.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERT:<\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"> Andrew White, C.P.T., is a certified personal trainer and the co-founder of <a href=\"https:\/\/garagegympro.com\/\" target=\"_blank\" rel=\"noopener\">Garage Gym Pro<\/a>.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>Why Grip Strength Matters for GymGoers<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">The strength of your grip comes from a group of muscles located in the <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4013148\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">hands, wrists, and forearms<\/span><\/a><span style=\"font-weight: 400;\">. And though strong-looking forearms might factor into your desired physique, grip strength exercises often don\u2019t get the time of day\u2014especially compared to moves that work your biggest muscle groups or have vanity appeal (like bicep curls). After all, we\u2019re willing to bet your gym buddies are more likely to show off their strong backs than their strong wrists\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cMany workout routines focus on larger muscle groups and neglect the finer aspects like grip strength,\u201d shares personal trainer Andrew White, C.P.T., co-founder of <\/span><a href=\"https:\/\/garagegympro.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Garage Gym Pro<\/span><\/a><span style=\"font-weight: 400;\">. \u201cIt&#8217;s not always seen as being as glamorous or as immediately impactful as working on more visible muscles.\u201d\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/biceps-vs-triceps-for-big-arms\/\" target=\"_blank\" rel=\"noopener\">Sorry, Biceps, But Triceps Have You Beat<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Often, people also just don\u2019t know it\u2019s all that important. \u201cThere&#8217;s a lack of awareness about the role grip strength plays in overall fitness and how it supports other exercises,\u201d White notes. Combine that with the increasing availability of gym equipment that doesn\u2019t require any grip at all (like the leg curl and calf extension machines), and you\u2019ve got a workout routine that\u2019s seriously lacking in this important area.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grip strength is especially worth spending time on if your fitness goals involve lifting heavy weights. Think about it: Unless you can physically grip and hold heavier weights for a duration of time while performing moves like bicep curls and deadlifts, you\u2019ll have a hard time increasing your weights and volume.\u00a0<\/span><span style=\"font-weight: 400;\">In fact, White sees grip strength as foundational for heavy lifting. \u201cStrong grip strength is crucial for lifting heavier weights,\u201d he says. \u201cIt ensures a secure and stable hold, which is essential for exercises like deadlifts, rows, and pull-ups.\u201d Without ample grip strength, you may fail to progress in your most exciting moves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Finally, the strength of your grip can also help support other fitness goals. \u201cA strong grip can enhance your performance in other areas of fitness, such as climbing, martial arts, and sports that require holding equipment,&#8221; White says.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/daily-habits-that-undermine-muscle-building\/\" target=\"_blank\" rel=\"noopener\">3 Common Habits That Undermine Muscle Building<\/a><\/strong><\/p>\n<h2><strong>Other Benefits of Having a Strong Grip<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">Good grip strength can also enhance overall functional strength, making daily tasks easier and reducing the risk of hand and wrist injuries, notes White. That feels relevant in an age when loads of people spend the bulk of their days on computers. Your grip supports you in all sorts of everyday movements, from holding grocery bags and vacuuming to opening impossibly tight jars and cooking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, a strong grip may even be a key to living longer. According to research published in the <\/span><a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k1651\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">British Medical Journal<\/span><\/i><\/a><span style=\"font-weight: 400;\">, it&#8217;s an important indicator of longevity. In fact, research studies often use grip strength as a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32173776\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">proxy for gauging overall muscle strength<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2><b>Exercises for Better Grip Strength<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re interested in working on your grip, there are a number of specific exercises White recommends incorporating into your routine. A few of the best:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dead hangs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Farmer carries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pullups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hand grippers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wrist curls and reverse wrist curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zottman curls<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As a general rule of thumb, about 10 to 15 percent of your overall routine should be focused on grip strength, according to White. \u201cThis can be incorporated through specific grip exercises or integrated into other exercises,\u201d he says. (Think wrist curls versus deadlifts.) Try to work these exercises in two or three times per week to allow for adequate recovery and strength building.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Within your workout, slate heavy grip exercises like deadlifts first when you&#8217;re at your freshest. Then, finish off with wrist curls and other isolated grip exercises before you close up shop.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are also plenty of ways you can work on your grip outside of the gym, too. A few of White\u2019s recommendations:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When realistic, carry groceries by hand instead of chucking them into a cart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mix up your recreation routine with climbing or bouldering, which are fun and excellent for your grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use manual tools instead of power tools for tasks like gardening or DIY projects.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze stress balls or therapeutic putty. Regularly using these tools can not only help you relax but also build strength.<\/span><\/li>\n<\/ul>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Though ample grip strength is clearly important for your performance in the gym, it\u2019s also a must for moving through daily life with ease. \u201cAs we age, maintaining grip strength can be vital for preserving independence and reducing the risk of falls and injuries,\u201d shares White.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The next time you think you can skimp on grip strength at the gym, give it the time of day it deserves. By making it more of a priority, you\u2019ll start to see some serious gains both inside and outside of the gym (and without increasing your gym time by more than a few measly minutes per session).<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Grip strength might not get much spotlight, but without it, you wouldn\u2019t be able to deadlift a heavy bar, nail pullups, rock farmer carries, or generally crush it in the weight room. In fact, insufficient grip strength can ultimately hold back your progress on those bigger, more glamorous movements. Heed this argument for why working<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/grip-strength\/\">Read More <span class=\"screen-reader-text\">Is Lousy Grip Strength Holding Back Your Gains?<\/span><\/a><\/p>\n","protected":false},"author":268,"featured_media":32951,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[4,9],"tags":[],"class_list":["post-32947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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